This morning I wanted to start my day right with a delicious, nutrition homemade Kale, Spinach, and Berries Smoothie for breakfast. I can teach you how to make the same smoothie in a few simple steps!
- Roughly 2 cups of kale
- Roughly 2 cups of spinach
- Roughly 2 cups of frozen mixed berries (strawberries, raspberries, blackberries, blueberries preferred)
- One chopped banana
- 6oz nonfat Greek Yogurt
- 1.5 cup water (or ice if using room temperature berries)
- 1/2 cup orange juice (optional)
Makes 3-4 glasses.
- Blend the greens first. Place washed and cut kale and spinach and fill blender about 3/4. Pour water in blender to about halfway. Blend on high. You may need to stop midway and push the greens down with a spoon, then continue blending.
- Blend bananas, berries, yogurt and juice with greens. Place one chopped banana, three handfuls of berries, half a cup of greek yogurt, and half a cup of orange juice in the blender with the greens. Blend on high.
- Serve and enjoy!
Why I like these ingredients:
-Spinach, kale, and berries are rich in fiber, antioxidants, and micronutrients including vitamins A, C, E and K, iron, thiamine, vitamin B6, folate, calcium, magnesium, phosphorus, potassium, copper, and manganese.
[Read this article from Harvard Medical School about the truth vs. the hype on antioxidants.]
-Plain nonfat greek yogurt has no artery-clogging saturated fat found in low or full-fat dairy products. It has only 5g of total sugar (and it is naturally derived, not added) per serving (some yogurts in the grocery store can have upwards of 20g of sugar per serving!). It has 18g of protein per serving. It is low in sodium with 105mg per serving. It is a great treat on its own mixed with a little honey and granola or berries and dark chocolate chips. It makes smoothies thick and creamy. It is also a great substitute for part of the butter called for in baked goods.
-If you are lactose-intolerant you can take lactase enzyme pills such as Lactaid. If you are vegan or eat a dairy-free diet, you can substitute it with a soy-based or nut-based protein powder.
-Frozen berries and frozen bananas make the smoothie nice and cold without needing to use ice. This improves the smoothie’s texture. I chop my own bananas and place them in the freezer for future smoothies.
-I do not drink juice outside of my smoothies and I try to limit it in my smoothies (hence the 1/2 cup or 4oz used). However, I love the tangy, tart taste of orange juice in my smoothie. I chose orange juice fortified with calcium and vitamin D. I also like small bottles of orange juice because I can never finish the large bottle before it goes bad. For those who must strictly limit their sugar intake, look into Trop 50 which has half the sugar and adds stevia for taste. I personally do not like the taste of stevia (Truvia), sucralose (Splenda), aspartame or other sweeteners. If you also do not like the taste of sweeteners but want to limit sugar, just use more water or ice in place of juice. Alternatively, use unsweetened almond or soymilk for a creamier smoothie.
-FYI the blender that I use is the Ninja Professional Blender with Nutri Ninja Cups.
-Though I generally prefer to eat and not drink my calories, smoothies are an exception for me given that they can be a meal replacement. The rich texture makes them satisfying and the fiber and protein make them filling.